CrossFit McComb - CrossFitMetcon (Time)Partner WOD divide reps however 10 rds 10 hang cleans 10 s2oh 10 bar over burpess
Partner WOD
divide reps however
10 rds
10 hang cleans
10 s2oh
10 bar over burpess
CrossFit McComb - CrossFitMetcon (Time)Buy in: 400m run 2 ROUNDS 1) object over Wall - you over Wall X6 **** run 2) Lava with rope - climb rope **** run 3) Tunnel ****run 4) Sliding Hold - there and back ****run 5) Tire Roll 75 ft + 5 in & outs ***run 6) Monkey Bars - there and back ****run 7) cinder block pulls ****run *****run the around the outside of the cones in the grass field between each obstacle Buy Out- 400m burden carry with one kb and one db of different weights Men: 53 # in one hand/35#...
Buy in: 400m run
2 ROUNDS
1) object over Wall – you over Wall X6
**** run
2) Lava with rope – climb rope
**** run
3) Tunnel
****run
4) Sliding Hold – there and back
****run
5) Tire Roll 75 ft + 5 in & outs
***run
6) Monkey Bars – there and back
****run
7) cinder block pulls
****run
*****run the around the outside of the cones in the grass field between each obstacle
Buy Out- 400m burden carry with one kb and one db of different weights
Men: 53 # in one hand/35# in the other
Ladies: 35# in one hand/25# in the other
CrossFit McComb - CrossFit30 Second Warm Up w/Barbell Warmup (Snatches) (No Measure):30 Seconds Active Spidermans Knuckle Drags Push-up to Down Dog Side Lunges Active Samson Air Squats PVC Pass Throughs PVC Overhead Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged DeadliftsSquat Snatch Warm up (No Measure)With PVC Pipe 5 Muscle Snatches (SLOW) 5 OHS 5 BTN Strict Presses 5 Sotts Presses 5 Snatch Balances 5 Snatch Drops 5 Power Snatches 5 Squat Snatches With a bar 2 High Hang Power Snatches 2 Hang...
:30 Seconds
Active Spidermans
Knuckle Drags
Push-up to Down Dog
Side Lunges
Active Samson
Air Squats
PVC Pass Throughs
PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
With PVC Pipe
5 Muscle Snatches (SLOW)
5 OHS
5 BTN Strict Presses
5 Sotts Presses
5 Snatch Balances
5 Snatch Drops
5 Power Snatches
5 Squat Snatches
With a bar
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches
2 High Hang Squat Snatches
2 Hang Squat Snatches
2 Squat Snatches
Squat Hold – 1 Minute
Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.
Child’s Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.
5 @ 65%
5 @ 75%
max reps at 85%
If your 1RM is less than 35#
10 min EMOM
min 1-9: 3 reps @ 1rm
min 10: max reps @ 1rm
Ring
https://www.facebook.com/1370141835/posts/10216418380116639/
Banded MU (see false grip video)
Banded basket drill (see false grip video)
Strict pull-up + Dip (see false grip video)
Box Ring MU (see box rox video)
Jumping (see box rox video)
RIng Thing
Ring MU Turnovers
Bar
Burpee Pullup
Jumping Bar Muscle-up
Chest to Bar Pullup
Combination of Dip/Pullup OR Pushup/Pullup
https://www.falsegrips.com/blogs/news/best-way-to-scale-a-workout-if-you-dont-have-muscle-ups
https://www.boxrox.com/scale-a-muscle-up/
9-7-5
Muscle-ups
Snatch, 135#/95#
CrossFit McComb - CrossFitMetcon (Time)21-15-9-9-15-21 deadlift (225/155#) (s: 185/115#) toes to bar
21-15-9-9-15-21
deadlift (225/155#) (s: 185/115#)
toes to bar
CrossFit McComb - CrossFitLine Drills + Barbell Warmup (No Measure)Run/Row Line Drills Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front SquatsBench Press (Max reps @ 85%)1x5 @65% 1x5 @75% Max reps @85%Metcon (AMRAP - Reps)15 min amrap 1 bench press (135/95#) 10 push ups 2 bench 10 push ups 3 10...
Run/Row
Line Drills
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
1×5 @65%
1×5 @75%
Max reps @85%
15 min amrap
1 bench press (135/95#)
10 push ups
2 bench
10 push ups
3
10
4
10……..
CrossFit McComb - CrossFit
CrossFit McComb - CrossFitWarm-upWarm-up (No Measure)Coach's choiceMetconMetcon (AMRAP - Rounds and Reps)Partner WOD (2 person) 25 min AMRAP BUY IN: 2k Row (only do this one time) 50 thrusters (45/35#) 50 wall balls (20/14#)
Coach’s choice
Partner WOD (2 person)
25 min AMRAP
BUY IN: 2k Row (only do this one time)
50 thrusters (45/35#)
50 wall balls (20/14#)
CrossFit McComb - CrossFitMetcon (Time)Buy in: 35 wall balls (20/14#) 2 rounds Swing-swing-climb * 100 m sprint Peg board (penalty: 10 over the walls) * 100 m sprint construction barrier hurdles * 100 m sprint Kettle bell hoist * 100 m sprint Monkey bars * 100 m sprint Yoke * 100 m sprint Buy out: 15 man makers (50/35#)
Buy in: 35 wall balls (20/14#)
2 rounds
Swing-swing-climb
* 100 m sprint
Peg board (penalty: 10 over the walls)
* 100 m sprint
construction barrier hurdles
* 100 m sprint
Kettle bell hoist
* 100 m sprint
Monkey bars
* 100 m sprint
Yoke
* 100 m sprint
Buy out: 15 man makers (50/35#)
CrossFit McComb - CrossFitWarm-up30 Second Warm Up w/Barbell Warmup (Snatches) (No Measure):30 Seconds Active Spidermans Knuckle Drags Push-up to Down Dog Side Lunges Active Samson Air Squats PVC Pass Throughs PVC Overhead Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged DeadliftsSquat Snatch Mobility (No Measure)Squat Hold – 1 Minute Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the...
:30 Seconds
Active Spidermans
Knuckle Drags
Push-up to Down Dog
Side Lunges
Active Samson
Air Squats
PVC Pass Throughs
PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Squat Hold – 1 Minute
Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.
Child’s Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.
With PVC Pipe
5 Muscle Snatches (SLOW)
5 OHS
5 BTN Strict Presses
5 Sotts Presses
5 Power Snatches
5 Squat Snatches
Movement Prep
5 Power Snatch Balances
With a bar
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches
5 Squat Snatch Balances
2 High Hang Squat Snatches
2 Hang Squat Snatches
2 Squat Snatches
establish a heavy single
500 m Row
12 Squat Snatches (95/65#)
500 m Row
9 Squat Snatches
500 m Row
6 Squat Snatches
CrossFit McComb - CrossFitWarm-upCFMc Warmup (No Measure)Run 400m/Row 500m 2 rounds NFT 10 reps each of: Samson Stretch Pass throughs Overhead Squat Sit-up Back Extension Pull-up Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upMetconRalph (Time)4 Rounds for time of: 8 Deadlifts, 250# 16 Burpees 3 Rope Climbs, 15' 600m RunIn honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006To learn more about Ralph click herelady's weight - 175#Metcon (Time)Ralph 4 Rounds for time 8 deadlift (250/175#) 16 burpees 3 rope climbs 600m runMetcon (Time)Ralph 4...
Run 400m/Row 500m
2 rounds NFT
10 reps each of:
Samson Stretch
Pass throughs
Overhead Squat
Sit-up
Back Extension
Pull-up
Dip
Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up
4 Rounds for time of:
8 Deadlifts, 250#
16 Burpees
3 Rope Climbs, 15′
600m Run
In honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006
To learn more about Ralph click here
lady’s weight – 175#
Ralph
4 Rounds for time
8 deadlift (250/175#)
16 burpees
3 rope climbs
600m run
Ralph
4 Rounds for time
8 deadlift (250/175#)
16 burpees
3 rope climbs
600m run
